your sleep up, just go to bed a little bit earlier the next night and eventually you'll make up that deficit. >> you can make it up? >> yeah, that's the biggest thing. >> how about napping? does that help make it up? >> napping helps if it's consistent. but if you nap during the day and then it's going to make you go to bed later, so if you're not napping at the same time each day, it's not as good. so ideally, you can make up sleep. just go to bed a little bit earlier, but still wake up at the same time roughly each day. >> so you brought some props with you. these look very familiar to me, i will admit. these are things that can help you sleep better. walk me through some of them. >> it's all about quality. we talk about your sleep is cycles. you have light sleep, deep sleep, then dream, like your rem sleep. ideally, with your light sleep aspect, you want to have a dark environment. dark environment releases the hormone melatonin, which is your sleep hormone. >> that you put over your eyes. >> when it's light out, your body inhibits the release of melatonin. in a quiet environment, you wan